There are two forms of dietary iron: heme and nonheme. Iron in meat, fish, and poultry is found in a chemical structure known as heme. Heme iron is absorbed very efficiently by your body.

Iron in plants such as lentils and beans is arranged in a different chemical structure called nonheme iron. Nonheme iron is not as well absorbed as heme iron. Flours, cereals, and grain products that are enriched or fortified with iron are good dietary sources of nonheme iron.

The addition of iron to infant formulas, cereals, and grain products has been credited with improving the iron status of millions of infants, children, and women. The tables of selected food sources of heme and nonheme iron suggest many dietary sources of iron.

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